“Love handles” is an informal phrase describing the body fat that settles around the lower waist and hips. This specific fat accumulation is a frequent concern, leading many to wonder about its origins and inevitability. The presence of this fat is not universal, but understanding it requires examining the scientific factors that determine where the body stores energy reserves. This exploration will define the nature of this fat and examine the individual differences, hormones, and daily habits that influence its development.
What Exactly Are “Love Handles”?
The fat commonly referred to as “love handles” is anatomically known as truncal subcutaneous adipose tissue. Subcutaneous fat is the layer stored directly beneath the skin, making it the “pinchable” kind. It is specifically located in the flank regions—the sides of the torso—and often extends to the lower back and upper hip area.
This fat is distinct from visceral fat, which is stored deeper within the abdominal cavity, surrounding the internal organs. Visceral fat is more metabolically active and harmful. While love handles are primarily subcutaneous, excessive accumulation in this region often accompanies higher levels of visceral fat. A large waist circumference can signal underlying health concerns related to this deeper fat depot.
Subcutaneous fat serves important functions, including energy storage and insulation. However, its distribution is highly variable among individuals. The tendency for fat to accumulate in the flanks is determined by where an individual’s body is genetically programmed to prioritize energy storage.
Why Some People Have Them and Others Don’t
The difference in where fat is stored is largely determined by inherited factors and individual physiology. Genetic predispositions play a major role; the heritability of body fat distribution is estimated to be up to 60%. This means some people are genetically programmed to store fat more readily in the abdominal and flank regions, regardless of their overall weight.
Sex hormones are another powerful determinant of fat storage patterns. Before menopause, women tend to store fat in a “gynoid” pattern, prioritizing the hips, thighs, and lower body due to estrogen. Conversely, men and post-menopausal women, who have lower estrogen levels, are more prone to an “android” or “apple” shape, accumulating fat centrally around the abdomen and trunk.
Flank fat is a common feature in both sexes, but the proportion and health implications differ. Men often accumulate a higher ratio of visceral fat along with the subcutaneous flank fat. Women typically see a more pronounced subcutaneous layer. The number and size of fat cells in a specific area are established early in life. These fat cells only shrink with weight loss; they do not disappear easily, making these areas resistant to change.
Hormonal and Lifestyle Factors for Flank Fat
Beyond genetics, hormones and lifestyle habits significantly promote fat storage in the truncal area. The primary hormonal factor is cortisol, the stress hormone, which is released during chronic stress. High levels of cortisol encourage the body to deposit fat, particularly in the midsection, including the flanks.
The abdominal fat depots, including the visceral fat underlying the flank area, have a high concentration of cortisol receptors. This makes them particularly sensitive to stress. This stress-induced fat deposition explains why an individual may gain fat around the waistline even without drastically overeating.
Insulin regulation also plays a major part in determining where fat is stored. A diet high in processed foods and refined sugars leads to frequent insulin spikes, which can cause cells to become insulin-resistant over time. Insulin resistance drives the body to store energy as fat, often directed to the abdominal and truncal areas. Poor sleep quality and a sedentary lifestyle further disrupt metabolic balance, promoting fat accumulation in these specific storage sites.
Addressing the Myth of Targeted Fat Loss
The desire to eliminate flank fat often leads people to attempt “spot reduction”—the belief that exercising a specific muscle group will burn fat directly overlying that area. Scientific evidence shows this concept is a myth. Fat loss is a systemic process that affects the entire body rather than being isolated to a single spot.
When the body needs energy during exercise or a caloric deficit, it draws on stored fat, known as triglycerides, from fat cells across the body. These triglycerides must be broken down into free fatty acids and glycerol, which then enter the bloodstream to be transported as fuel. The body has no mechanism to prioritize breaking down fat from the specific area being exercised.
Therefore, exercises that target the flanks, such as side bends, will strengthen the underlying core muscles but will not selectively burn the fat covering them. Reducing the appearance of flank fat requires a sustained reduction in overall body fat percentage. This is achieved through a consistent caloric deficit and a comprehensive regimen of full-body activity and resistance training.